Name: Playbook - Santell Domain - Primal Arm Strength 🔥💪🏾✨🏋🏾🔥
Uploaded: 2022-07-09T23:54:18.251Z
Duration: 30 min
Description: Primal Arm Strength 🔥💪🏾✨🏋🏾🔥

- Raise your hips off the ground with your hands shoulder width apart, fingers pointing forward.

- With your legs bent, exhale and begin lifting your hips upward towards the celing until you feel a deep stretch in your shoulders. 

- Keep your arms fully extended as you lift your hips.

Inhale and lower your hips back down.

Crab Pulses

- Begin standing with your feet hip width apart with your toes pointing forward.

- Next grab your mobility stick with both hands, and place the stick in front of you with your palms facing backwards.

- Keeping your hands a little wider than shoulder width apart, contract your core and enhale to slowly raise the stick completely over your head and then down to your low back, pause.

- Next exhale and slowly bring the stick back to the starting position. Rest and repeat.

- Be sure to keep the arms completely straight while performing the exercise.

Shoulder Dislocations (Stick)

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Begin standing shoulder width apart
- Hold the dumbbell with your palm facing toward you
- Embrace your core
- Exhale curl the dumbbell up engaging your biceps. Pause
- Lower with a controlled motion. Pause and repeat

Dumbbell bicep curls

- Hinge forward keeping a bend at your knee
- Hold your kettlebell in one hand, and keep your arm bent to 90 degrees at your sides
- Exhale and extend tend your arm behind you while engaging your triceps
- Lower back to starting position

Kettlebell tricep kickbacks

- Hold the kettlebell with your palm facing inward
- Exhaleand curl the dumbbells up engaging your bicep as you curl
- Inhale and return your arm and kettlebell back to the starting position

Dumbbell hammer curl

- Keep your elbows close to your temples while holding your kettlebell above your head.
- Bend at the elbows as you inhale to lower the kettlebell down behind your head.
- Extend your arms engaging your triceps to bring the kettlebell back up.